Thursday, April 17, 2014

Recovery

20min throwing
3x15 single leg elevated hip thrust
3x15 single leg Romanian deadlift
2x10 hip slides
Core circuit
10min throwing

75min intermediate yoga

Wednesday, April 16, 2014

Tuesday, April 15, 2014

Lift

1.5mi recumbent biking in 4:30
30min mobility class

Power snatch: 5 at 45, 65, 95; 5x(3-2) at 115lb
5x(4 squat clean and jerk, 1 power clean and jerk) at 145lb
Bench press: 5 at 95, 115, 125, 130, 135, 140, 145; 4 at 150lb
Deadlift: 5 at 185, 205, 225, 235, 245lb

Saturday, April 12, 2014

DC Current - Season 1 Game 1

Warmed up and then warmed the bench as an inactive player, but the game was great. Two breaks to start, then gave up a score and a break, followed the same pattern for much of the game. Largest lead was 15-10 but we let them come back 18-17 before finally finishing the door. 4-5-5-7 and 3-5-2-8 were the quarter breakdowns, the third quarter was our strongest with excellent defense and clean O. The fourth was a nailbiter but we pulled it out.

Q1: 4-3
Half: 9-8
Q3: 14-10
Final: 21-18 @ Philadelphia Spinners

Chowed down on a Bobby's Burgers burger and bolted a beer at the Tap House before busing back to DC.

Thursday, April 10, 2014

Front Squat, Mobility, Scandal Track Workout, Yoga

1.7mi recumbent biking in 5:00
10min foam rolling
Front squat: 3 at 95; 2 at 115; 1 at 135, 145, 155, 165, 175lb
30min mobility class

Met up at Cardozo with a few ladies from Scandal:
Active warmup
3x(300m run, 1:30 rest) (1:01.9, 0:59.8, 0:54.2)
4:00 throwing
3x(300m run, 1:30 rest) (0:59.2, 0:57.6, 0:54.1)
4:00 throwing
3x(300m run, 1:30 rest) (0:56.9, 0:53.0, 0:52.1)

75min intermediate yoga

Wednesday, April 09, 2014

Tuesday, April 08, 2014

Oly, Pullups, Coaching

Hang power snatch: 3 at 45, 65; 1 at 85, 95, 105, 115, 125lb (PR)
Hang power clean: 3 at 115; 2 at 125; 1 at 135, 155, 175lb (PR)
Pullups: 3 at BW; 1 at +10, +20, +30, +40, +50, +55, +65lb

2 hours watching Georgetown women's team